WOD / Friday, October 5

On a 30:00 Clock 

AMRAP x 12:00

3 Overhead Squats 135/85

6 Box Jump Overs 24"/20"

3 Shoulder to Overhead 135/85

Rest 1:00

8:00 to build to a Max Snatch(Full)*

Rest 1:00 

8:00 to build to a Max Clean(Full) + Jerk* *2 

Miss Maximum for each the Snatch and Clean + Jerk! 

Accessory Work (Optional) 

A. Back extensions with barbell

10 Reps x 4 Sets

B. Hanging Knee Raises

12 Reps x 3 Sets

Beach Muscles

3 Sets

1:00 Max Rep AbMat Sit Ups

1:00 Max Rep Barbell Curls

1:00 Max Reps Barbell Lunges (barbell only)

Rest 1:00

Powerlifting

A. Bench Press (RPE 7-8)

Work up to a 3RM with Pause on first rep then do 85% of 3RM for 4 Reps x 4 Sets with no pause.

B. Seated Dumbbell Press

8 Reps x 4 Sets

C. Banded Tricep Pull Downs

16-20 Reps x 3 Sets

D. Strict Pull Ups

20 Reps in as few sets as possible 

Competitors

1. Strength

A. Snatch

Build to a Maximum

B. Clean + Jerk

Build to a Maximum

2. WOD

165/115

3. Gymnastics

A. Warm Up

3 Sets

:30 Hollow Hold

5 Strict Pull Ups

B. 10 L Sit Rope Climbs

4. WOD II

50 Curtis P's 115/75

Every 2:00 - 7 Push Ups + 10 Air Squats

Start with Push Ups + Air Squats

5. Aerobic

5 Rounds

400M Run 

500M Row

Rest 1:00

Rocco Di Jerlando